Video gymnastics for the neck against osteochondrosis from Dr. Shishonin. How to treat hypertension with Dr. Shishonin's neck exercises? Shishonin Neck Exercise

Heating 27.01.2022

Heating

Gymnastics for the neck of Dr. Shishonin, the video of which we propose to watch, will help get rid of discomfort and problems caused by circulatory disorders.

Neck Pain Causes Discomfort

Around the age of forty, and sometimes much earlier, the average person has a persistent spasm of the muscles of the neck, preventing the normal functioning of the arteries of the neck and impairing blood circulation in the brain.

It causes common health problems such as frequent headaches and dizziness, as well as unexplained irritability and a general lack of energy. Such a serious disease as osteochondrosis of the cervical spine is also caused by constant spasm.

Tense muscles prevent the timely supply of nutrients to the intervertebral plates, retain metabolic products in the tissues surrounding the spine. So completely reversible changes cause the destruction of cartilage tissue, the growth of osteophytes and even the formation of hernias.

Can these problems be avoided? Can! To do this, you need to get rid of the constant spasm and strengthen the muscles of the neck, which is facilitated by gymnastics for the neck of Dr. Shishonin.

If you have back and neck pain

If you have back and neck pain, first pay attention to our tips:

The cause of neck pain is persistent muscle spasm

Tip number 1. See a good neurologist. It will help you find the cause of the pain and relieve acute pain.

Tip number 2. Your doctor may prescribe a course of massage for you to relax your tight muscles. Agree! You will immediately feel a little better.

Neck massage - wellness treatment before gymnastics

Gymnastics is very good to perform after a course of massage.

Tip number 3. Use various ointments and gels with caution. They are expensive and do not solve the main problem. Among other things, they can cause allergies and other side effects.

Tip #4 Use spasm tablets with caution. Use them only as directed by your doctor and do not abuse. Remember that they only temporarily relieve pain, but do not eliminate the cause of the pain.

Important! For back pain, do not abuse pills and ointments. They do not address the cause of the pain and have many side effects.

Tip #5 Pay attention to your bed. Do you have a good mattress? Is the pillow comfortable? It is not necessary to buy expensive orthopedic bedding. However, they must be comfortable and the degree of rigidity suitable for you.

Tip #6 Pay attention to your workplace. Try to get a comfortable chair and table for work. Do not sit in front of the computer in one position for a long time. Try to do a light workout at least once an hour.

Tip number 7. Watch your posture. A straight spine is the basis of our health. Try to pay attention to when you start to slouch and immediately straighten your shoulders and back. It will soon become a habit to keep your head and back straight. A good posture exercise is the boat.

Boat exercise for posture

Another good exercise for strengthening your back is lifting your arms and legs at the same time from a prone position.

Tip #8 To get rid of scoliosis and muscle clamps in the back, it is recommended to roll the back on a special cylindrical roller. He will put all the vertebrae in place, as well as align the back. Do these exercises only if there is no severe pain and no contraindications.

Tip #9 Regularly do exercises for the neck and back of Dr. Shishonin.

On the author of the technique. Path to health.

Shishonin Alexander Yuryevich - Candidate of Medical Sciences, founder of the method "Cervical-cerebral therapy", founder of the medical direction of Integrative Rehabilitation.

Alexander Yuryevich began to develop a health restoration program in 2003. As they say, everything ingenious is simple. Movement improves blood flow not only in the muscles, but also in the internal organs, endocrine glands, and in the brain. Therefore, it is movements and exercises that are given the most importance in the health recovery program.

At the moment, Dr. Shishonin's health recovery program has already helped thousands of people get rid of pain and return to a full life.

Gymnastics for Shishonin's neck, the video of which we attach to this article, allows you to relax and stretch even the deepest muscles of the neck and shoulder girdle. Its regular implementation serves as a prevention of such diseases as osteochondrosis of the cervical and thoracic spine, humeroscapular periarthritis and periarthrosis, as well as their accompanying pathologies. For modern people, who spend most of their lives behind a computer monitor in an uncomfortable body position, this complex is especially relevant.

Alexander Yurievich says:Movement improves blood flow not only in the muscles, but also in the internal organs, endocrine glands, and in the brain«.

Gymnastics Shishonin with hypertension:

Alexander Yurievich Shishonin made a truly sensational discovery. While exercising with his patients who came to him with problems in the spine, he noticed that when doing gymnastics, the blood vessels open and hypertension goes away.

Important! Gymnastics helps not only to relieve muscle spasm, but also releases pinched vessels in the neck. It helps with high blood pressure!

How to perform it correctly?

Tip number 1. We carry out the complex regularly. To get the result, you will first need to perform the complex daily for two weeks. At the same time, no more than forty to fifty minutes will need to be devoted to gymnastics per day. In the future, after the spasm is removed, and the muscles acquire a certain tone, classes can be carried out two to three times a week.

Important! The most important rule for the effectiveness of classes is regularity. For chronic back and neck pain, exercise should become a habit for you.

Tip number 2. We do all exercises with caution. We avoid sudden movements, especially with serious problems with the spine.

Tip number 3. Keep your back straight. All exercises of the complex are performed while sitting with a straight back.

Tip #4 We do warm-up exercises before the complex. Dr. Shishonin recommends doing push-ups before warming up. Push-ups can solve a number of back problems, and in combination with basic exercises, they give an amazing effect.

Tip #5 Performing a set of exercises regularly is not easy. Never criticize yourself if something doesn't work out. Make some nice promise to yourself if you manage to fulfill the complex. Treat yourself to pleasant little things and praise yourself more often.

Important! Getting busy is hard. Be sure to praise yourself and encourage!

If you perform the exercises correctly, following the instructions of Dr. Shishonin, then after the first classes you will feel an improvement in your general well-being against the background of improved blood flow in the vessels of the neck and brain. After regular classes, your vitality will increase, and the long-awaited lightness will appear in the body. Although in order to achieve this result, you need to make some efforts, but over time you will understand - it was worth it!

Warm-up before doing gymnastics

In order to warm up the muscles before the gymnastics complex, it is worth doing a little warm-up. It is push-ups from the knees. By themselves, push-ups are an excellent exercise, which is very useful for cervical and thoracic osteochondrosis.

Step 1- Get on your knees. The back and neck are in a straight line.

Step 2- Perform a simple push-up on the hands. We try not to overwhelm the body down.

We try to perform the exercise at least 8-10 times.

Gymnastics Shishonin - description of exercises

Gymnastics for the neck developed by Shishonin begins with warming up exercises (push-ups), after which the deep muscles are worked out. The full complex includes ten exercises, each of which has a specific goal. All of them are performed in a sitting position with a flat back and do not require special preparation. Even small errors in the performance of these exercises will not harm the muscles and spine. Gymnastics ends with stretching of the neck and cervical spine.

Exercise 1 - "Metronome"

Exercise "Metronome" well stretches the lateral surface of the neck. Can be performed even in the most severe conditions. We sit down. Keep your head straight.

Exercise "Metronome" (step 1)

We tilt our heads to the side. We hold 15 seconds. We tilt our heads to the other side. We try to feel the tension of the muscles. We repeat 7 times.

Exercise "Metronome" (step 2)

With regular exercise, over time, you will begin to notice that you can tilt your head more and more. The muscles of the neck will become more elastic, and the spine more flexible.

Exercise "Metronome" - execution technique

Exercise 2 - "Spring"

This is a stretching and squeezing neck exercise. First, imagine that the crown is stretched towards the ceiling. The chin is pressed into the neck. We should stretch the back of the neck. We hold 15 seconds.

Then we stretch the front surface of the neck. Also hold for 15 seconds. We do not throw our heads back. We repeat 5 times.

Exercise "Spring" - execution technique

Exercise 3 - "Goose"

In the Goose exercise, those muscles are involved that are difficult for us to work out with ordinary head tilts. Stretch your head forward.

We draw an arc with the chin and reach for the armpit. We should have a good stretch of the neck in the lateral part. Hold for 15 seconds and go back. We perform the exercise in the same sequence on the other side. We repeat 5 times.

Exercise 3 - "Looking at the sky"

We turn our head to the side until it stops. The back and shoulders remain in place. Try to pull your chin up a little. The position of the head will hardly change, but we should feel a stretch. We hold 15 seconds. We repeat the exercise on the other side.

Exercise 4 - "Frame"

Performing the “frame” exercise, we will be able to work out not only the muscles of the neck, but also the muscles of the shoulder girdle. Raise your hand up and place it on the opposite shoulder. We push hard. The elbow is pulled forward. We turn our head towards the shoulder free from the hand. We press the chin on the shoulder. Hold for 15 seconds and relax.

We change sides. We repeat 5 times.

Exercise 5 - "Fakir"

We raise our hands through the sides up. We put the palms together over the top of the head. We turn our heads to the side. Leaving your hands above the crown, hold the tension for 15 seconds. Relax. We change sides.

Exercise 6 - "Airplane"

We take our hands back, trying to connect the shoulder blades together. Hold tension for 10-15 seconds. Relax.

We raise our hands in the position of an inclined line, where one hand will be raised a little higher and the other a little lower. We try to take our hands back in this position. We repeat the exercise on the other side.

Exercise 6 - "Heron"

We spread our arms a little to the sides and take them back to the stop. Pull the chin up. We do not tilt our head back. We hold 15 seconds. Relax. We repeat 3 times.

Exercise 7 - "Tree"

We raise our hands through the sides up. We expose the palms parallel to the ceiling. We stretch our palms to the ceiling. Move the head forward a little. We hold 15 seconds. Relax. We repeat 3 times.

Stretching the neck with the help of hands (a set of stretching exercises)

Now the neck is well warmed up and you can move on to the part of stretching the neck with your hands.

We clasp the head with one hand and press on it, trying to slightly stretch the lateral surface of the neck. Let's do it carefully. Remove your hand after a few seconds.

We grab the head from behind with both hands and gently press on it, trying to stretch the back of the neck. We linger in the position for a few seconds.

We clasp the head with both hands, but now the movement is made at an angle down and sideways. First in one direction, then in the other direction.

Video gymnastics for Shishonin's neck:

There was tinnitus and dizziness. Along with some drugs, gymnastics helped a lot! (Ivan Nikolaevich)

After the first regular exercise, you will definitely feel an improvement in overall well-being.

I do this exercise with my child. There were big problems with curvature in the cervical spine. No pills or injections helped. When I started doing gymnastics, improvements were noticeable. The child stopped complaining of headaches. (alevita)

Osteochondrosis is a serious pathology that significantly reduces the quality of life of the patient. It is especially dangerous when localized in the cervical region, since the negative impact extends to the brain. The main method of treatment is special gymnastics aimed at working out the deep and superficial cervical muscles. Among the many techniques developed by well-known specialists in the field of back diseases, Dr. Shishonin's set of exercises is rightfully considered the most effective. What is Shishonin's gymnastics for cervical osteochondrosis, and how to perform it correctly?

Osteochondrosis is characterized by pathological changes in the tissues of the spine, which is manifested by such unpleasant symptoms as pain in the back and neck, limited mobility, impaired sensitivity in the limbs. The more the disease progresses, the more painful the manifestations, and over time the condition only worsens. Osteochondrosis does not go away on its own, and in a neglected state, even complex treatment does not guarantee a complete cure for the disease, and therefore one should seek help as early as possible.

The purpose of the Shishonin technique is:

elimination of pain caused by degenerative processes in the spine and associated pathologies;
restoration of normal blood and lymph circulation;
normalization of metabolic processes in the tissues of the spine;
removal of edema and muscle tension;
improving the patient's well-being.

All this is achieved through the active work of the neck muscles, and the main condition for obtaining a tangible result is regular exercise for 1-2 months.

If you want to know what to do with the spine, as well as consider the symptoms and effective treatments, you can read an article about this on our portal.

The main differences between Shishonin's gymnastics

What is the reason for the high effectiveness of Shishonin's gymnastics? Unlike other methods based on physical exercises, this gymnastics is the least traumatic and can be easily performed even with severe lesions of the vertebrae, when any movement causes excruciating pain. All exercises that are part of the treatment complex are performed very slowly and do not require much effort. For classes, neither simulators nor sports equipment are required, the surrounding conditions do not matter. You can do it in any room and at any time when there are free 10-15 minutes.

The complete complex consists of three parts:

warm-ups of the neck muscles;
basic exercises;
self-massage.

It is the full complex that gives the best result, but if for some reason it is not possible to devote more time to classes, the main emphasis is on exercises. At an early stage, such gymnastics allows you to completely restore the health of the spine, but in a more severe form, you can only reduce the symptoms and alleviate the patient's condition.

Important! Shishonin's gymnastics is indicated not only for osteochondrosis, but also for a number of other diseases: intervertebral hernia, hypertension, migraines, insomnia. As a preventive measure, it is recommended for sedentary work and an inactive lifestyle, as well as for people subject to psycho-emotional stress.

Conditions for doing exercises

It is possible to achieve maximum efficiency from gymnastics only if several conditions are met. First of all, this concerns time limits for training: you can’t do exercises with a sharp increase in body temperature, acute pain in the neck and severe dizziness. It is also worth refusing to practice with nosebleeds. Shishonin's gymnastics has no absolute contraindications, and after the normalization of well-being, you can safely start the exercises.

And now for the basic rules:

you need to perform the exercises in full, every day, devoting 20-25 minutes to classes. To improve performance, you can practice twice a day for a month. In the future, it is enough to train every 3 days to keep the cervical ligaments and muscles in shape;
when performing movements, be sure to monitor your breathing and keep your posture, avoid sharp bends, jerks, turns of the neck;
the poses indicated in the gymnastics should be held for some time - at the initial stage for 10-15 seconds, in the future - at least 30 seconds;
the load should be gradual, so it is not necessary to make maximum efforts in the first lessons. Between exercises, be sure to give the muscles a rest for at least half a minute.

Important! Despite the ease of implementation, gymnastics gives a certain load on the muscles, so excessive zeal in the first lessons can result in a sharp deterioration in the patient's condition. This is especially true for the elderly and those who have osteochondrosis accompanied by complications - high blood pressure, migraines, respiratory problems, and so on.

Basic set of exercises

Gymnastics includes nine basic exercises, each of which has a separate name. Since only the neck and head are involved, you can perform movements both standing and sitting, as it is more convenient for you. The main thing is that the back remains straight all the time, and the shoulders are straightened.

If you want to learn more about how to do it, as well as consider examples of exercises and indications for them, you can read an article about this on our portal.

Table. A set of Shishonin gymnastics exercises

The exercise	Description
	The exercise is aimed at working out the muscles of the back of the neck. You need to slowly tilt your head down as far as possible, and freeze for at least 10 seconds. Then, just as slowly, raise your head up and fix the position again. Repeat at least 5 times.
	This is where the oblique muscles come into play. First, pull the chin forward as far as possible, then slowly pull it to the left shoulder, freeze. They return to their original position, then just as slowly stretch to the right shoulder, freeze. Repeat three times on both sides.
	The action is aimed at stretching the lateral muscles. You need to straighten up, straighten your shoulders and alternately bend your head to one, then to the second shoulder, be sure to freeze each time for 10-15 seconds. Perform a minimum of five repetitions.
	As in the previous exercise, the action is aimed at stretching the lateral neck muscles. The head is slightly thrown back up and very smoothly turned to the side, as far as possible. Freeze for a few seconds, smoothly return to the starting position. In the same way, turn the neck to the other side. Perform 3 repetitions.
	In addition to the neck, both hands are also involved. It is more convenient to perform the exercise while sitting. The right hand is placed on the left shoulder, with the elbow forward so that the arm is horizontal. The head is smoothly turned to the right and the chin rests on the shoulder. Hold the pose for 10 seconds, straighten up. Now perform the same actions with the other hand.
	It is recommended to perform in a sitting position. The back is straightened, both hands are raised, they are bent at the elbows and the palms are joined above the head. Now turn your face to the right, freeze for 10-15 seconds, then turn forward again and smoothly in the other direction. Again fix the position for a few seconds, and so repeat at least three times in both directions. All this time, the back and arms should remain motionless.
	The muscles and ligaments of the shoulder girdle are being worked out. Hands are raised to chest level and spread apart. Hold for about 10-15 seconds, after which they return to their original position. Do five or six repetitions. Then they change the position of the hands: they are not held horizontally, but at an angle - one palm is directed upwards, the second downwards. Repeat also at least 5 times.
	It is more convenient to perform sitting. Outstretched arms are taken slightly to the side and back, the chest is forward, the chin is pulled up as far as possible. Maintain the desired time interval, return to the initial position. Repeat several times.
	Exercise helps to work out the muscles of the shoulder girdle and neck. Hands are stretched over the head with palms up and rotated so that the fingers touch. The head and back should be kept straight. Maintain the pose for 10-15 seconds, lower your hands to your knees. Repeat several times.

After the main complex, you need to perform several stretching exercises:

with the right hand they clasp the head and tilt it to the right shoulder so that the tension of the muscles is well felt. Hold for a while, then do the same in the other direction;
hands are connected in a lock on the back of the head and pull the head down. Hold for a few seconds, straighten up. You need to repeat 4-5 times;
hands are connected in a lock on the back of the head, tilt the head down and turn the body to the left. Hold the position for 10 seconds, straighten up, tilt your head again and turn your body to the right.

Already after 3-4 sessions, the elasticity of the ligaments and muscles will increase, the range of motion will increase, and it will be possible to hold the poses longer - up to 30 seconds. It is recommended to complete each session with a self-massage of the neck and shoulder area. First, the skin is lightly stroked in the direction from the head down and to the shoulders, then they begin to more intensively massage the areas behind the ears, the side of the neck, gradually descending to the shoulder girdle. You need to knead carefully to work out each section of the cervical region. It is not worth massaging for a long time, 5-7 minutes is enough. If everything is done correctly, a pleasant feeling of relaxation and warmth will appear.

Video - Shishonin's gymnastics for cervical osteochondrosis

Osteochondrosis - clinics in Moscow

Choose among the best clinics by reviews and the best price and make an appointment

Osteochondrosis - specialists in Moscow

Choose among the best specialists by reviews and the best price and make an appointment

Unpleasant sensations in the neck, headaches, migraines, drowsiness. Many people complain about such symptoms. These are the first signals of a violation of normal blood circulation.

This happens as a result of muscle strain. They begin to numb and lose their elasticity, compress the nerves, which causes sharp or aching pain. Gymnastic exercises rehabilitator Shishonin helps to get rid of discomfort.

The exercises were developed by a talented academician Shishonin, candidate of medical sciences, head of a rehabilitation clinic.

The Shishonin complex is necessary for many reasons. These are serious illnesses, for example, injuries, chronic arthritis, oncological pathologies, infectious or vascular inflammations, requiring adequate and competent treatment by doctors.

Acute neck pain should be diagnosed in the doctor's office. Unpleasant sensations are sometimes the result of spasms or inflammation in the muscles, negative changes in the cervical region, which are associated with aging or prolonged overload.

All reasons can be grouped into several groups:

trauma and stretch marks;
damage to muscles and ligaments;
constant stay in an unnatural and uncomfortable position;
hypothermia.

Under the influence of a cool wind, which leads to spasms and significantly impairs blood circulation. Also, uncomfortable postures lead to discomfort in the neck. It can be a long sitting near the computer, sleeping on a pillow that is too soft or hard.

Intervertebral joints are damaged as a result of degenerative diseases of the cervical spine - osteoarthritis or. They are characterized by aching painful spasms in the neck, in the back of the head, permanent or periodic.

In addition to this phenomenon, nausea, heart pain, dizziness, and fingers become numb. To these serious reasons, an intervertebral hernia is added. The functioning of nerve fibers is disrupted, the sensitivity of the skin in this area decreases, the reflex function and muscle mobility worsen.

As a result of damage to the spinal canal, not only the neck hurts, but also the shoulder and back. Numbness of the upper and lower extremities occurs, the work of the heart and pelvic organs is disrupted.

As a result of a complex exercise, such negative symptoms can disappear forever if they are done daily and correctly.

Performing the miracle exercises of Dr. Shishonin is indicated for such disorders and diseases:

hypertonic disease;
vertebrobasilar insufficiency;
dizziness for no reason;
drowsiness or insomnia;
chronic migraines;
lack of blood circulation in the brain;
muscle elasticity disorders and neck pain;
increased intracranial pressure;
vegetative-vascular disorders;
weakening of memory.

It is useful to do the exercise every day for those who work at a laptop for a long time, are subject to frequent mental, physical or psycho-emotional stress, lead an inactive life, eat improperly, preferring fatty and carbohydrate foods with preservatives.

Overstressed muscles lose elasticity over time. As a result of their incorrect position, blood vessels and nerve endings are compressed. The fibers of the tissues rub against each other, gradually wear out, and as a result, the blood supply worsens, first discomfort appears, and then painful symptoms, which are sometimes difficult to deal with on your own.

Therefore, Shishonin's gymnastics will not be superfluous in order to prevent pain in the neck, and not only with obvious symptoms of disorders.

The maximum effect of the exercises is obtained if the following recommendations are followed:

It is necessary to start the gymnastics of Dr. Shishonin only after examining the doctor and his permission. A wrong diagnosis can only make things worse. Excessive overload on inflamed muscles leads to the risk of surgery.
With severe pain, it is better to postpone classes until the condition stabilizes. Gradually, the body will get used to the exercises, and relief will begin. With prolonged pain, if there is no result from the complex of exercises, you should seek medical help.
Before classes, it is better to refrain from eating food. The body during classes should not be distracted by the process of digestion. It is better to drink plain water and in any volume.
It's best to start with a few exercises. It is safer and more effective to increase the number of repetitions and the number of exercises gradually, rather than proceeding immediately to the full course.
With severe fatigue, it is better to postpone gymnastics for later or just do a few favorite exercises that give the maximum effect.
Before starting the gymnastic complex, it is recommended to do a light warming massage of the back of the head and neck with your hands. Muscle fibers will become more elastic.
Exercise is best done at the same time every day. The body has to get used to and adapt. After improvements, gymnastics is carried out three times a week for several months.
The first exercises are best done in front of a mirror in order to see all the main mistakes. Tips on how to achieve the best result and recommendations for implementation are in many video tutorials about the Shishonin method.

These are the main postulates that increase the efficiency and effectiveness of the methodology of a talented rehabilitologist.

The main set of exercises

Shishonin developed his technique so that it can be performed while sitting at a computer, at home or at work. The main actions of the healing system and for relieving neck pain are:

"Tree" - an exercise for stretching the vertebral muscles. Both hands lead up, directing the palms towards the shelf. The head is tilted slightly forward. There should be tension in the spine. Repeat 3 times.
"Spring" strengthens the muscle fibers on the sternum. The head is gradually tilted completely down, and the chin is left, pressing it to the chest as much as possible. In the initial position, the neck is pulled completely, without throwing back, but keeping the head straight. Each exercise is performed for 15 seconds.
"Metronome" - head tilts in different directions for 5 performances. The position in tension is fixed stably for 30 seconds.
"Looking into the sky" works out the muscular corset in the occipital region. The head is gradually and gently turned to the left until it stops, and then lifted, looking up. The position of the muscles of the neck and head is fixed for 15-20 seconds. This stretches well the occipital muscles.
"Goose" works through hard-to-reach tissues, where blood stasis often appears. Bring the head forward. The back and shoulders should not move. The chin is not turned sharply under the shoulder, leaning towards the armpit. The same is done in the other direction with fixation for 15 seconds.
"Heron" revitalizes the muscles of the back and cervical fibers. Straight arms are spread apart and then slowly pulled back as far as possible. The muscles on the back and the entire shoulder girdle work. The head is raised up and the chin is pulled there, as if they are trying to take off.
"Frame" strengthens the fabrics of the stairs, which are especially overstressed during the day. The right hand is fixed on the left shoulder in a sitting position. The head is turned to the right, the elbow is kept at neck level and not pressed against the torso. The chin rests completely on the shoulder on the right, and the hand presses on the other shoulder on the left. Then the same is repeated on the other side.
"Airplane" activates the muscles between the shoulder blades. They spread their arms at the same level and take them back. There will be tension under the shoulder blades. The exercise resembles an airplane in flight - the right hand goes down, the left goes up and vice versa.
"Fakir" works out the muscles of the back and the neck corset. Hands clasped in the palms are raised above the head. The elbows are turned forward at the level of the ears. The head is slowly turned to the left, straining the neck muscles. Then repeat the turn to the other side.

It is better to repeat almost every exercise according to Shishkov 3-5 times.

Video how to do gymnastics

The correct implementation of the entire complex can be viewed on the videos that are presented on the Internet. Video instruction helps beginners achieve better results and motivates them to practice daily. It is better to see in it how to do the Shishonin exercise without errors.

There is no point in postponing classes. It is better to have a healthy and beautiful neck, which will not cause inconvenience and pain on a daily basis.

Video about gymnastic exercises contains a lot of useful information and tips. It is more convenient to perform exercises behind the heroes of the video, especially for the first lessons, this is very important, since the result may not appear immediately.

Consolidation of the achieved result

It is important after classes according to Dr. Shishonin to follow the recommendations that he developed. After gymnastic approaches, it is better to consolidate the result by stretching the muscles. The head and neck are slowly turned to the sides, helping with the hand.

Rotate the body in the same way. At the end, a fixing self-massage of the neck is ideal. These are active stroking of the neck area with hands in different directions. Work out the collar area, neck, shoulders, the area between the ribs.

Not everyone understands that it is a sedentary lifestyle and inactivity that lead to the development of cervical osteochondrosis. To prevent osteochondrosis from developing or progressing, it is enough to perform simple exercises for the neck. Gymnastics Shishonin for the neck perfectly fights cervical osteochondrosis. If earlier you had to visit special centers for training, now video classes and exercise therapy are available to anyone.

We will learn together about how effective exercises are for cervical osteochondrosis from Shishonin, how to perform it correctly and what result can be achieved.

Who is Shishonin's course for?

Exercises from Shishonin's gymnastics can be used if there are a number of indications, among which:

Hypertension. If you suffer from this disease, we recommend that you visit it, you can find a lot of useful materials and tips on treating the disease.
Migraines and headaches.
Sleep problems.
Dizziness.
Hernias.
Loss of consciousness.

If the patient has already been diagnosed with "cervical osteochondrosis", then Shishonin's gymnastics help in such cases.:

Stress and emotional tension.
Passive lifestyle.
Daily spasms in the region of the cervical vertebrae.
Salt deposits in the neck.
Pain, discomfort and stiffness in the muscles.

Remember that osteochondrosis in the cervical region can occur not only in elderly patients, but also in children and athletes. And Shishonin's exercises will help develop muscles in the process of sedentary work, during heavy physical exertion, they are used to improve blood circulation and treat cervical osteochondrosis.

Features of performing gymnastics with cervical osteochondrosis

The main feature of Shishonin's gymnastics is ease of implementation, regardless of physical fitness, age and free time. At the moment, gymnastics by this method is the most effective in the prevention of osteochondrosis.

When creating exercises, Shishonin took into account that a long stay of muscles in one state leads to their stiffness, tension. Later, this disrupts blood circulation, leads to pinching of the discs and irritation of the nerve endings. And the focus of Shishonin's gymnastics is muscle stretching, preventing stiffness.

Vertebrogenic effect on the vertebral artery in osteochondrosis

It is also convenient that you can perform exercises according to the method while sitting on a chair without additional items. In time, gymnastics takes no more than 20 minutes, it is suitable for various categories of people, it can be used at all stages of osteochondrosis. Because it is distinguished by frugality and softness in relation to the spinal column.

Disorders in the activity of the cervical spine

A set of exercises for the neck according to Shishonin is suitable for everyone who has disorders in the activity of the spinal column, especially in the region of the cervical vertebrae:

Migraine.
Lethargy and fatigue.
Bad dream.
High blood pressure.
Circulatory problems.
Memory, hearing and vision impairment.
Impaired mobility of the neck.

With regards to contraindications to the use of exercises, there are none. After all, you can do it even during an exacerbation of osteochondrosis.

Basic principles of Shishonin exercises

In order for gymnastics according to Shishonin to bring the expected result, it is necessary to adhere to some rules:

Better before class get advice from a doctor. We wrote about which doctor treats osteochondrosis in this.
The first ten days of the exercises are performed daily. and then four times a week.
Do not exercise abruptly, do everything smoothly and gently so as not to cause even more spasm.
Each exercise is repeated five times on each side.
Watch your posture while exercising.
Start exercising by warming up your neck and other muscles of the spine.
If you feel unwell, you have an infection or a cold. It's better to postpone gymnastics.
You need to perform the exercises in a sitting position.
It is important to fix the head in one position for 30 seconds to stretch the muscles better.
You need to increase the load gradually.
Take breaks between poses and exercises in two or three minutes.
Watch your breath.

Benefits of Shishonin classes

Alexander Yurievich Shishonin

To the main advantages of the Shishonin technique for cervical osteochondrosis refer:

Harmlessness and absence of contraindications.
Ease of implementation.
No age restrictions.
Minimum time to perform gymnastics.
Quick results and a significant improvement in the condition after the first week of classes.

If combined Shishonin's gymnastics with diet, medication and massage, then you can completely get rid of the symptoms of osteochondrosis, prevent its development or progression to a more severe stage.

Symptoms of cervical osteochondrosis

Photo of a healthy spine and spine of a patient with osteochondrosis

The fact that a person develops osteochondrosis in the cervical region can be indicated by a number of unpleasant manifestations, which include:

Migraine.
Visual impairment.
Dizziness and loss of consciousness.
Tingling in the heart.
Loss of sensation, numbness of the limbs.
Decreased muscle tone.
Aching or shooting pain in the back of the head, neck.

Shishonin exercises for the neck

Each neck exercise from the Shishonin complex is aimed at developing a specific muscle group, so everything needs to be done. For convenience, you can download the video, as a good example.

Video with a set of exercises according to Shishonin:

Metronome

This exercise is aimed at developing the lateral muscles of the neck. Therefore, align your back, tilt your head to the right side until you feel tension in the muscles. Hold the position for half a minute. Then do the same, but to the left. Repeat the pose four times in each direction.

Spring

This exercise is designed to improve the work of the back muscles of the neck. To take the pose, tilt your head forward until your chin reaches your chest, keep your back straight. Hold the position for half a minute, then tilt your head back and also hold out for half a minute. Repeat up and down five times.

goose

This exercise is used to stretch the oblique muscles of the cervical region. To assume the position, you need to turn your head to one side and stretch it to the shoulder, holding position for 30 seconds. It is repeated five times, but it is important to monitor your posture and avoid pain.

A look into the sky

This is an exercise according to Shishonin to develop the lateral muscles of the cervical region. For execution sit up straight look straight ahead then turn your head to one side, until it stops. Feel the muscles tense hold for 30 seconds, then turn to the other shoulder. Remember that you may not be able to turn your head completely right away, this will come with time, so you should not overexert yourself.

Frame

In this case, the lateral muscles are developed, but with the help of the hands. To perform, sit straight, put your hand on one shoulder, and turn your head in the opposite direction. Stay in the pose for half a minute, then change position. Repeat four times.

Fakir

The peculiarity of this exercise is the additional development of the back muscles. To take the pose, you need to fold your palms, half-bend your arms at the elbows and raise them above your head. Turn your head first to the right and then to the left, fixing the pose. Repeat five times.

Heron

In this exercise, you need to sit straight, spread your straight arms on the sides of the body, and stretch your chin a little up and forward, until you feel tension. The exercise is repeated four times.

Additional exercises

There are several simple exercises that are not included in Shishonin's leading course, but can improve stretching.

Execution features	For what?
Fold your palms behind your head at the back of your head, lower your chin down until you feel muscle tension, stay in this position for a few seconds.	For back muscles, for stretching.
Clasp your hands at the back of your head in the form of a lock, turn your head to the right as far as it will go, stay in this state for half a minute, then repeat everything, but with the left side. Do five tilts in different directions.	For lateral and oblique muscles, for stretching.
Massage the area from the back of the head to the shoulder, then down the spine with your thumbs and forefingers.	Self-massage for muscle relaxation.
Massage the vertebrae with your fingers for seven minutes.	To relieve spasm and warm up.
Pinch the skin in the neck, from the back of the head to the forearm, three times in each direction.	To relax, improve blood circulation.

After completing the first classes, there will be discomfort, muscle tension, but pain and spasm are usually absent. 15 minutes after gymnastics, the condition improves even more, one feels lightness. And to control the body and correctly perform Shishonin's gymnastics, it is better to do exercises in front of a mirror.

It is especially difficult to complete tasks, hold on and fix the position for half a minute with a straight back, but it is not recommended to deviate from the methodology, otherwise efficiency will decrease. After a week of classes, salt deposits will significantly decrease, you will feel lightness, the crunch and stiffness of movements will disappear.

Remember that Shishonin's gymnastics for cervical osteochondrosis will only be effective if the exercises are combined with swimming, walking, massage or acupuncture. Otherwise, we can only talk about the prevention of pathology, warm-up for athletes and office workers.

Our neck is a very vulnerable and important part of our body. It connects the brain and body, all vital vessels and nerves pass through it. Therefore, it is important to maintain the health of the cervical spine. And gymnastics for the neck, which includes a whole range of exercises, will help us with this.

Let's prioritize

It is unlikely that many people do such gymnastics on purpose. People shake their heads and stretch. Often they unconsciously tilt their heads to the sides when they sit in one place for a long time. These are reflex actions aimed at warming up the neck.

If you know what exercises will best help stretch and strengthen the cervical region, it will be easier for us to understand at such moments what exactly to do. And we will not unconsciously turn our heads.

As we have said more than once, it is important to know why we do things. The complex of cervical gymnastics is very important, which is obvious:

When the weakness of the neck muscles is pronounced, the spine experiences an extra load under the weight of the head. This leads to cervical osteochondrosis, pinched nerves, that is, pain and stiffness in movements. If the muscles are weak, they must be strengthened without fail from an early age. This is pain prevention.
When you work for a long time (most do today, the 21st century is the century of sitting or lying down), the muscles become numb and make it difficult for blood to flow to the head and back to the body. Fresh blood, rich in oxygen, enters the brain in insufficient quantities - you get a headache, dizziness, blackouts, a powerful feeling of fatigue and a great desire to gape. It is at such moments that you need to get up and stretch. And if it is not possible, at least perform a series of exercises for the neck. This is stroke prevention.
Over the years, the mobility of the joints of the body becomes less. This can be avoided by regularly doing a treatment complex so that the joints do not forget about their mobility. Here is another important reason for you to knead your neck.
If you have pinching, or osteochondrosis, neck exercises will save you from pain and help you forget about dizziness and tinnitus. It's already a cure.

And now let's look at what exercises gymnastics for the neck consists of. The main load that the cervical region will experience is static. The main exercises for the cervical spine consist of 10 elements. The video shows the complex itself, and then you will find a detailed text description of all the exercises.

A set of exercises for the neck

Pendulum.
Spring.
Goose.
A look into the sky.
Frame.
Fakir.
Airplane.
Heron.
Tree.
Stretch complex.

We have been looking for the most effective set of exercises for strengthening the neck for a long time, and decided to stop at the option proposed by osteopaths and neurologists. The names of the exercises reflect their essence.

If during the performance of any of the exercises you experience pain, reduce the range of motion. If this does not help, then you should not do this exercise yet.

For a weak and sore neck, only a static load should be used. It's too early to talk about dynamics. And in general, it is harmful in this case (except for stretching).

All exercises are performed while sitting, the back is straight. Everything is done slowly and smoothly. This is a treatment complex for strengthening the cervical spine. Their other role is to exercise for the neck.

Pendulum

From the “head straight” position, we bend to the sides. In each extreme position, hold your head for 7-10 seconds. In this position, you need to stretch a little so that holding your head is not so easy.

Let's tilt to the right. We return to the original, and without stopping we go to the left. We do this 3-5 times for each side.